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What a Mom Wants…

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

 

Archive for the ‘pilates clothing’ Category

How to apply sunscreen

How to apply sunscreen

Sunscreen is safe and can protect your skin against skin cancer and premature aging. However, it is not as effective unless it’s applied correctly. Follow these tips from dermatologists when applying sunscreen:

Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. Follow these helpful tips when selecting a sunscreen.

    1. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
    1. Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.
    1. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.
  1. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating. People who get sunburned usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product. Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen. For more skin cancer prevention tips, see a board-certified dermatologist.

People who get sunburned  usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product.

Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen.

For more skin cancer prevention tips, see a board-certified dermatologist.

Archive for the ‘pilates clothing’ Category

Too Busy to workout?

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Too swamped with work, family, and life responsibilities? Do you struggle with fitting your workouts into your busy schedule, yet feel anxious about missing your exercise sessions and meeting your fitness goals? How do we get out of this bind? Fitting in your strength training and cardiovascular workouts takes careful planning. Dwell less and take action instead. Following the steps outlined in this article, you’ll save time and get closer to meet your fitness goals.

Step 1:  Select a time for a weekly planning session. In order to locate pockets of time for each upcoming week, get your calendar out; you won’t need more than 15 minutes to organize your schedule. To keep yourself reminded of the time you’ve designated, make sure this information is available on the calendar you’re most likely to look at daily.

Step 2:  Record all of your obligations for the week. Fill in everything you can think of that requires your time.

  • Do you or someone in your family have a dentist appointment? An appointment with a hairstylist? A project to complete?
  • Record it all

Step 3:  Look at the pockets of available time between activities or appointments.This is where you’ll schedule your daily workout routines.

  • Highlight your open windows of time. Identify varying time slots in order to tailor your workouts to the available time you have. The more time you have, the better. No matter what time slots you have, there are resources available to fit your lifestyle:
    • 60 minutes or more?
    • 50 minutes
    • 40 minutes
    • 30 minutes
    • 20 minutes
    • 10 minutes

Step 4:  For optimal results, schedule 30 minutes of cardiovascular exercise 3 to 4 times per week. Many people find cardiovascular exercise a daunting task because they try to get in way too much cardio. That’s right – too much! To achieve most fitness goals, you’ll want to do 30 to 50 minutes of cardio three times per week at your target heart rate. This means that you can get yourself changed, sneakers on, and complete your cardio workout in a total of 30 to 50 minutes!

  • Be sure to pick something you’re willing to do. Without choosing what you enjoy doing, you can have a hard time getting motivated to do cardio.
  • Write down “cardiovascular exercise” in time slots that give you 30 to 50 minutes of free time. Go ahead, fill in 3 of these slots:
    • If your knees bother you, choose a stationary bike, an elliptical machine, or go for a swim.  Take a 30 minute cycling class!
    • Is a brisk walk or run in your neighborhood appealing?
    • How about those stairs at the office? Walk up and down for the allotted time.
    • Do you prefer a class at a local club or town hall?
    • A video in your living room?
    • Don’t know what you like? Try some different options and find what you are most likely to stick with.

Step 5:  Schedule 30 minutes of strength/resistance training exercise at least three times per week. Taking that first step is often the toughest. Make yourself accountable by signing up for a personal training session, signing up for a Pilates Reformer class or partnering with a friend. 40 minutes of strength training is optimal; however, you can fit some exercises in as little as 10 minutes if you’re prepared to optimize those short bursts of free time.

  • Have a set of dumbbells ready to go under your desk.
  • Throw some tubing or bands in a desk drawer for easy access.
  • Book 2 to 3 pilates reformer classes a week…these classes get the spine moving in every direction, strengthen the core, improve balance, agility and flexibility.  There truly is no better option if you are interested in making the most of your limited time.

Step 6:  Look your schedule over.

  • Have you fit in 3 sessions of cardiovascular exercise for 30- 50 minutes each in your week?
  • How did you do with strength/resistance training? Have you scheduled at least three sessions for the week?

Step 7:  Stick with your schedule for the week. Following through with your exercise plan will give you a sense of accomplishment. You can tweak your routine next week if necessary.

  • When you’ve completed each workout, check it off on your calendar, PDA, cell phone, etc.
  • Notice what works for you and what doesn’t so you can make changes when planning day comes around again.

Step 8:  Repeat each week. By sticking with a planning day and creating a schedule each week, you’re more likely to stick with your plan and reach your goals.

  • At the end of each week, note what worked and what needs to be changed.
  • If your plan worked well for you this week, repeat. If not, make the necessary changes.

YOU CAN DO THIS…SUCCESS IS YOURS!!!

Archive for the ‘pilates clothing’ Category

MIX IT UP!

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Regardless if you perform a combination of overall fitness training or a single aspect fitness program, it is important to properly design/spread your workouts and to implement rest days into your program. A complete program that combines the following elements is ideal for anyone working to achieve overall fitness.

Integrated Training Programs
A combination of weight training, cardio training, and flexibility training is considered the best style of program to achieve overall fitness because properly combining the different training programs allows for the body to extract the most benefits from all of the separate training styles.

Weight/Resistance training can benefit you by producing strong bone mass and reducing the risk of osteoporosis, strengthening joints, developing toned muscles and alower body fat percentage, developing better body mechanics and proprioception to assist with daily activities, boosting metabolism, and burning calories even after you are done exercising.  Pilates resistance training can dramatically change your body…be careful to schedule classes 2 to 5 times per week for the best results.

Cardiovascular training can benefit you by increasing heart health and heart strength, reducing blood pressure and bad cholesterol, reducing stress and depression, boosting metabolism, decreasing recovery time, and overall muscle toning.  Indoor cycling is a great cardiovascular regimen.  The calorie burn, energy of a class and even the competitiveness with yourself make this a great option 2 to 3 times per week.   Afraid of a cycling class?  Try one for just 30 minutes!Indoor cyclingjpg

Flexibility training can benefit you by improving overall physical performance, decreasing risk of injury, reducing muscle soreness, improving posture, reducing risk of low back pain, and improving coordination.  Pilates on the reformer is a great exercise that adds the benefits of resistance to movements that increase  flexibility.  With a Pilates workout you are getting the best of both worlds in building strength and  flexibility as well.

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Training Opposing Muscle Groups
It is recommended to practice Pilates 2 to 5 times per week. This is the beauty of working with Stott Pilates Instructors….all are trained to work muscle groups according to proven science….no wonder it is called INTELLIGENT EXERCISE!

Archive for the ‘pilates clothing’ Category

The Gift of Fitness…Not Flowers!

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Administrative Professionals Day is April 23, 2014!

Why not surprise the professional in your life with the GIFT OF FITNESS instead of flowers that only die!

Join the many local businesses who are investing in their employees by gifting fitness classes and nutritional counseling to their employees this year!

We have the following package available online and in the studio!  We will even gift wrap your purchase at no additional charge!  Need more than 5?  Call us ahead of time and we will have them ready for you when you arrive or we can even deliver!

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